WODs for the Week of 9/24/17

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This Week’s WODs

*Cycle U/Week 1 of 12*  NEW CYCLE!!!

Short Interval (Monday 5:30pm):  “60 Minutes”

60 minute AMRAP of:

1 mile run

2K row

30 burpees over rower

WOD Notes:  Please arrive on time for class, if not a bit earlier. We will chat/stretch for just a few minutes, then 3,2,1…GO!

Methodology:  Aerobic Threshold    Total Distance:  variable    Scoring:  see WODIFY for scoring details

Long Interval (Thurs 5:30pm):   No Class–Rest up for HOA!!!

On your own…run 30min easy, stretch/foam roll

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Photo cred: Summer Rund 🙂

Announcements

  1. Happy birthday, Julie!!!
  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

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WODs for the Week of 9/17/17

Image result for illuminate the darkness 5k springfield mo We LOVE Family!

Illuminate the Darkness 5K

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Congrats to all our CFE athletes and their families!!

This Week’s WODs

*Cycle T/Week 12 of 12*  TIME TRIAL WEEK!

Short Interval (Monday 5:30pm):  1-mile time trial

Recover 5:00, then…

20-minute run at recovery pace, then…

Back to the gym for extensive group stretch session.

WOD Notes:  This should be a conversational pace. Head to the Greenway!

Methodology:    Aerobic Capacity    Total Distance:    variable    Scoring:    Score your 1-mile TT only

Long Interval (Thurs 5:30pm):   400m time trial

“2 Calories”

EMOM…

Minute 1:  Row 2 calories

Minute 2:  Row 4 calories

Continue to add 2 calories EMOM (6,8,10…) until you can’t complete the calories within the timeframe. Once you fail to reach the calories for that timeframe, REST 3:00. Then…

Minute 1:  Ski Erg 2 calories (follow same scheme as above, until failure), REST 3:00. Then…

Minute 1:  Assault Bike 2 calories (follow same scheme as above, until failure), then DONE!

Scoring:  Record your 400m TT time. Then score “2 Calories” as three separate scores–record the highest minute you completed for each element.

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Congratulations to former CrossFit Springfield CFE coach Chad Brinkley!!! Atlantic City Ironman 70.3 in the BAG!

GREAT job…we miss you!!! 🙂

Announcements

  1. Next week!!!! NEW 12-week cycle begins!
  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 9/10/17

Never Forget

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This Week’s WODs

*Cycle T/Week 11 of 12* 

Short Interval (Monday 5:30pm):  “Hard or Easy”

2 x 300m at moderate pace

1 x 800m at easy pace

2 x 400m at moderate pace

1 x 800 at easy pace

2 x 500m at moderate pace

1 x 800m at easy pace

2 x 600m at moderate pace

Rest 1:00 between all reps

WOD Notes:  This WOD has two paces. You will pick the easy pace that will allow you to hit all  your moderate finishing times. Your moderate pace target should be about 4 sec/100m slower than your 1-mile PR time.

RX Plus: Target your easy pace at 4 sec/100m slower than your moderate pace.

Methodology:    Aerobic Threshold    Total Distance:    6000m    Scoring:    WOD is for total time

Long Interval (Thurs 5:30pm):   HERO WOD Thursday–“Emily”

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Announcements

  1. Coach BRice has some WOD surprises (and more) coming your way!! Stay tuned…

  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

 

 

 

WODs for the Week of 9/3/17

CFE Athletes in Full-On BeastMode this Weekend!!

Teve Boehmer WINS the Forrest Gump Half Marathon in Reeds Spring!!!

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Summer and Barb…Crush “One Track Minds” at Two Rivers!

Congratulations!!!  #highfive

This Week’s WODs

*Cycle T/Week 10 of 12* 

Short Interval (NO CLASS–Happy Labor Day!):  “Valkyrie…The Aftermath”

25 jumping jacks for time.

WOD Notes:  You’re welcome.

Methodology:    I’m not really sure.   Total Distance:    None, if you’re doing it right.     Scoring:    WOD is for total time

Or??? Here’s an alternative WOD:  “Group Trail Run at Two Rivers”

WOD Notes:  Monday, Sept. 4th  0700  @Two Rivers Bike Park, Highlandville. Approximately 6.5 miles–organized by Sandy! 🙂

Long Interval (Thurs 5:30pm):   “Damary”

3 x 500m at moderate pace, rest 50 seconds between reps

Rest 4:00

5 x 100m at VERY fast pace, rest 20 seconds between reps

Rest 4:00

3 x 400m at moderate pace, rest 40 seconds between reps

Rest 4:00

5 x 100m at VERY fast pace, rest 20 seconds between reps

Rest 4:00

3 x 300m at moderate pace, rest 30 seconds between reps

WOD Notes:    Pacing as follows…

500s=Mile PR plus 5 seconds     400s=Mile PR plus 4 seconds     300s=Mile PR plus 3 seconds     100s=400m PR

Methodology:      Lactate Threshold     Total Distance:     4600m      Scoring:    Score each interval set separately, do not include 4:00 rest periods

#falliscoming  #dressaccordingly #sarahsharp 🙂

Announcements

  1. Coach BRice has some WOD surprises (and more) coming your way!! Stay tuned…

  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.